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start off by drinking allot of water the night before so you are hydrated throughout the match,

stretch

400m freestyle

groups of 3 passing-

  • wrist passing
  • shoulder passing
  • left handed (rite)

shooting practice of different shots

  • rotating 5m shot
  • rotating 10m shot
  • bat shot
  • spin shot
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Q: What are good waterpolo warm ups?
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